CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds Empty Barbell Complex of:
8 Muscle Cleans
8 Front Squats
8 Push Press
8 Bridges w/ Barbell on Hips
+
10 Sit-Ups
3 Min Double Under Practice
Mobilize
Misfit Athletics Clean Complex (5 @80-90%)
1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1
compare to past weight/scores
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Annie is a Benchmark WOD used in CrossFit workouts to assess an athlete’s progress over time. Benchmark WODs are important and logging your time is just as important in helping us help you reach your goals.
Accessory
Rx+ and those ready…Superset 3×10 DB Thrusters (50/35) with 3×10
KB Swings (70/53). We are going towards the heavy side here. Not a ton of volume, but still no rest in between sets.
Those damn Dumbbells just won’t go away. Make sure the lockout on the Thruster reps is clean.